physical. 03/31/11
Thursday noon class each week focuses on “Odd Lifts”, which for our purposes include sledgehammers, maces, and kettlebells.
After shoulder mobility & circular range of motion warm-up consisting of 2-second OH swings & KB halos, we did:
40 reps
30 reps
20 reps
10 reps
1 motion per round with each implement.
Sledgehammer
- 2-hand tire smash
- 1-hand tire smash
Macebell
- F & B pendulums
- 360′s
- flips
Kettlebell
- wall ball substitute
- partial speed snatch
physical. 03/30/11
On a :45 second descending clock:
3 SDLHP @ 75% of 1RM*
5 burpees
7 rounds if you’re on tomorrow, 9 rounds if you’re off.
Completion before the end of :45 earns rest before the next round.
Eg. Finish in 34sec., earn 11sec. rest.
*“SDLHP” stands for Sumo Deadlift High Pull. “Sumo” refers to a slightly wider, toes out stance, and “deadlift high pull” refers to the coordination of motions used to bring the weight from the floor to just under your chin.
“1RM” refers to 1 rep max, I.E. the most weight you have lifted in that particular motion.
clinic. 04/02/11
New location, same ideas. WBxDFC
WB is proud and excited to announce our partnership with the DFC.
We will be hosting several “Functional Fundamentals” clinics each month, running some group classes, and overseeing the DFC’s great new room, set up to our spec’s, and dedicated specifically to our style training.
Our second clinic is this Saturday, April 2nd, 9am-11am.
Cost is $50, member or non-member.
WBxDFC program membership information will be available.
Register by phone at 585.756.4090, or in person @ 50 Chestnut St., Rochester, 14604
Punctuality is expected.
If your current routine needs an upgrade, or simply some sharpening, our “Functional Fundamentals” clinics are a great choice for any fitness level.
physical. 03/29/11
6 rounds of:
12 lunge press*
12 pullup**
*In our version of the lunge press, the KB or DB starts in the rack position (elbow in tight, wrist straight & strong, hand on your chin) and the press begins as we descend into the lunge. Retract from OH to rack during the return to standing. Strength is built in part by forcing stability in inherently unstable positions.
**Challenge yourself with at least 2 rounds of “Odd” pullups: rings, rope, hangman style, clinch tube, etc.
physical. 03/28/11
20 slam ball
15 supermans
10 KB halos (5L, 5R)
x 5
then:
2 minute hollow rock
*make positional adjustments as needed to stay in the hollow body position for entire 2m.
physical. 03/26/11
3 minutes L- KB snatch
3 minutes R- KB snatch
Drive hips, punch aggressively at eye level, lock out straight overhead.
Count reps and work hard to match output between L & R arm.
Then, either:
200 jumprope x 2
1:00 Airdyne sprint x 3
20 front & back rolls x 4
OR:
30 1/2 BW box steps
20 front rolls
10 TGU
physical. 03/25/11
In order and 2x through in its entirety:
3 burpees
6 lunges
x 12
12 deadlift (BW or 1-1/2x BW)
Total of 24 rounds burpee/ lunge, 24 deadlifts.
physical. 03/24/11
Thursday noon class each week focuses on “Odd Lifts”, which for our purposes include sledgehammers, maces, and kettlebells.
After shoulder mobility & circular range of motion warm-up consisting of 2-second OH swings & KB halos, athletes performed 1 Tabata round (20 sec. work/ 10 sec. rest x 8…) with each implement:
(choose 1 motion & stick with it for entire 8 round set)
Sledgehammer
- 2-hand tire smash
- 1-hand tire smash
(choose 1 motion & stick with it for entire 8 round set)
Macebell
- F & B pendulums
- virtual shovel
- 360′s
- flips
(choose 1 motion & stick with it for entire 8 round set)
Kettlebell
- slam dunk
- wall ball substitute
- H2H swings
- partial speed snatch
After a quick 12 minute main piece, 20 minutes of playtime with hammers, maces, and kettlebells.
physical. 03/23/11
10 KB swings
4 KB windmills
x 3 @ max weight
x 3 @ 75% max
x 3 @ 50% max
9 total sets
*Often the windmill is much more difficult to sustain with heavy weight & solid form.
Scale weight accordingly as fatigue sets in.
Here, Ashley demonstrates a proper “short swing”, in which the kettlebell reaches only chest/ chin level.
Feet are anchored to the floor, shoulders are pulled back, and hips are driven through, not simply neutral.
physical. 03/22/11
“Situp Challenge”
350 situps- pick your path.
- Sets of 25- no more, no less.
- Motions may be repeated within workout, but never in order.
- On this self-chosen path, there is the “hardest” option, and the “quickest”.
Which do we choose?
Refer to situp list below; please ask questions in comments if there’s a motion you’re not familiar with.
physical. 03/21/11
30 DB pushup row
30 squat complex (1 regular squat, 1 jump squat, 1 L lunge, 1 R lunge= 1)
300 jumprope/ 100 double-unders
20 DB pushup row
20 squat complex
200 jumprope/ 50 double-unders
10 DB pushup row
10 squat complex
100 jumprope/ 25 double-unders
Posture and tension are key in the 2 opening motions.
Saggy hips in the DB rows make the motion inefficient and sloppy, and floppy guts in the squat complex components make the motions inefficient and sloppy.
Keep rigid posture, tight guts, and power off the floor in each rep, start to finish.
physical. 03/19/11
10 double KB cleans
10 KTE
100 abmat situps
x 2
rest 10 minutes
then:
1 minute Airdyne sprint
:30 dead hang from bar
x 3
rest 5 minutes
then:
30 barbell power cleans
20 box jumps
10 TGU
x 2
Many thanks to the WB members that joined us at Downtown Fitness Club this morning for our inaugural workout/ clinic in the new space, and a big thanks to all clinic attendees!
Everyone did great, worked hard, and fun was had by all.
Our walk down the path of physical skill development never ends.
physical. 03/18/11
10 minutes max rep double-unders/ double under practice
then:
10 minutes of:
3 deadlift (225, 185, 135, or 115)
5 burpees
Count completed sets.
Spy photo of our 2nd location in collaboration with Downtown Fitness Club.
Remember- clinic TOMORROW!
If you’ve been curious… come check it out. Be on time. 9am-11am.
What could you possibly be waiting for?
physical. 03/17/11
Thursday noon class each week focuses on “Odd Lifts”, which for our purposes include sledgehammers, maces, and kettlebells.
After shoulder mobility & circular range of motion warm-up consisting of 2-second OH swings & KB halos, we worked on:
Sledgehammer
(2-hand tire smash, 1-hand tire smash, variations of each…)
Macebell
(F & B pendulums, virtual shovel, 360′s, 10-2′s, clearing the path, squats…)
Kettlebell
(slam dunk, wall ball substitute, flips, H2H swings, 1-hand HP/goblet squat…)
With a partner, alternate motion choices back & forth every 10 reps for 10 minutes at each station- not unlike a game of “H.O.R.S.E”, but with no loser.
If a motion comes up that is new to you, under the eye of a trainer & with light weight, give it a try. Trainer will pair you according to your “Odd Lifts” exposure and proficiency.
physical. 03/16/11
10 inchworms
3 breaths
x 3
10 KB snatch (5L, 5R)
3 breaths
x 3
10 OH lunge
3 breaths
x 3
Goal is to sustain the 10 rep set with as much weight & intensity as possible, compose yourself in 3 breaths, and move again.
When overall duration is shorter, output can be higher. Such is the case today.
Safety & form are key, but don’t sell yourself short by starting too light or scaling too early.
If you train in here, you are stronger than you think you are.
physical. 03/15/11
5 2-second OH KB swings
5 KB swings to eye level
5 KB swings- L arm
5 KB swings- R arm
10 BW (bodyweight) row
15 jump squat
x 5
clinic. 03/19/11
WB is proud and excited to announce our partnership with the DFC.
We will be hosting several “Functional Fundamentals” clinics each month, running some group classes, and overseeing the DFC’s great new room, set up to our spec’s, and dedicated specifically to our style training.
Our first clinic is this Saturday, March 19th, 9am-11am.
Cost is $50, member or non-member.
Register by phone at 585.756.4090, or in person @ 50 Chestnut St., Rochester, 14604
Punctuality is expected.
If you’ve been curious about Wolf Brigade but haven’t yet made it in, our program at the DFC is an excellent starting point.
physical. 03/14/11
12, 10, 8, 6, 4, 2 of:
- seated KB/DB press
- 360 situps
*Perform 100 jumprope/ 30 double-unders between each set (not each motion).
physical. 03/12/11
100 “Get your ass off the ground” motions*
50 barbell lifts**
*GYAOTG motions can be broken into sets of 10, no less, and may consist of:
- elevator situps
- rocking chairs
- hip-ups to standing
- TGU
- burpees (today, motion starts lying flat on the ground)
**Barbell lifts can be broken down into sets of 5, no less, and may consist of:
- cleans (any variation you have learned)
- deadlift
- snatch (power snatch, no squat snatch)
physical. 03/11/11
The way we work drinking water here at WB is that members bring in cases once or twice a month, and you can drink as much as you need any time you need during your training day at no cost.
That being said, when people leave half-full water bottles laying around that their training partners paid for… well, in fairness, they should have to “pay” for them later.
When 10 non-empty bottles accumulate on the windowsill, some sort of hybrid-burpee workout commences.
This time:
1 trip to the top floor & back (158 total steps) carrying prescribed KB swing weight
(35lb. W, 55lb. M)
10 burpees
x 10
Arrange sets any way you’d like. (Ex. 2 up & back trips, 20 burpees x 5, 5 trips, 50 burpees x 2…)
Stair climb substitution is 50 24in. box steps per round
